Roasted Vegetable Tortilla

I first made this dish to take on a picnic, it went down so well unfortunately there was no left overs.

Now i make it for all occasions also i have it for lunch, dinner, brunch, and even breakfast, it even makes a great snack.

It tastes great hot or cold. It is jam packed full of superfree and you can use whatever veggies you like.

Best of all it is synfree on extra easy!!

This one was made in a 20cm frying pan and depending how hungry or greedy like myself you are will serve 6 to 8 people.

Preheat oven 200c, 400f, gas mark 5

Ingredients

1lb maris piper or any waxy potato diced

8oz cremini mushrooms quartered

1 red pepper diced

1 onion diced

1 small sweet potato diced

1 garlic clove minced

6 eggs whisked

1 tsp Italian seasoning

salt and pepper

Method

Whisk together the egg garlic and salt and pepper, set aside.

On a large baking tray sprayed with frylight spread out all the vegetables so they are in a single layer, spray with more frylight and sprinkle with the Italian seasoning. Bake in the oven for 30 minutes or until golden, tossing them half way through.

Transfer all the veggies to an oven proof frying pan or dish and pour over the egg mixture, bake in the oven for about 15 minutes or until the egg is set.

Delicious with a big salad with a balsamic vinegar dressing.

Scotch Eggs

Perfect for breakfast, lunch, a picnic or snacks, low syns, but that all depends on the sausages you use.
I used Tesco's cumberland low fat sausages for these, it took 1.5 sausages to wrap the egg, so it worked out at 1.5 syns each.
I like to soft boil the eggs, so they are still soft and creamy when completely cooked.

Preheat oven 200c, 400f, gas mark 5

Ingredients

4 large eggs
6 low fat sausages
salt and pepper
1 tsp chilli powder
1 tsp paprika
1 tsp italian seasoning

Method

Put the eggs in a pan of cold water, bring to a boil then time 3 minutes, for soft boiled eggs.
Rinse in cold water immediately.
When cold peel and rinse off any shell, dry in paper towel.
Peel the skin off the sausages and mix together with the rest of the ingredients, divide into four equal portions. Lay out some clingfilm and place one of the portions in the middle cover with another piece and flatten the meat until it's big enough to cover the eggs, fold around the egg and roll into a ball using the cling film. It stops the meat from sticking to your hands.

Refrigerate for at least 30 minutes, lay on a baking tray sprayed with frylight and spray again, bake for 20 minutes, turning halfway through.

Seafood All'arrabbiata

I had been to the gym and came home ravenous and craving carbs, so instead of using loads of syns on bread i decided to take the time and cook some pasta. I decided on seafood which seems to be the norm with me and pasta, i wanted a kick so i add some chilli, then decided i would make my version of an all'arrabbiata. I will say for a dish that i just made up and knocked together it was really very good!!!

Syn free on extra easy.

Serves 2

Ingredients

Pasta of your choice

1 tin tomatoes

2-3 large mushrooms chopped

1 tbsp capers

1 red pepper chopped

1 garlic clove finely chopped

1- 2 red chillies finely chopped

1 tin of tuna in brine or spring water drained

8oz cooked shrimp

large handful rocket leaves

salt and pepper to taste

Method

Cook the pasta as per packet instructions.

In a large pan sprayed with frylight, fry the mushrooms until golden. Add the red pepper, chilli, and garlic, fry for 1 minute, add the tomatoes, capers and tuna, bring to a boil then simmer gently for 10 minutes, season to taste, add the shrimp, simmer for 2 minutes, take of the heat and stir in the rocket and serve.

Chinese Lemon Chicken

A fake away to be proud of! This dish is light and refreshing with a kick and a lot less syns than from a Chinese Restaurant, and taste so much better too!

The whole dish is only 5 syns on extra easy.

Ingredients

1 level tbsp potato flour (3 syns)
2 large skinless and boneless chicken breasts sliced
1 tbsp shaoxing rice wine (1 syn)
1 red pepper diced
1 yellow pepper diced
8 oz oriental mushrooms
1 cup edamame beans
1 onion chopped
juice of 1 lemon
200ml chicken stock
1 tsp sweetener
3 tbsp light soy sauce
1 garlic clove grated
1 red chilli finely chopped
1 inch ginger grated
1 tbsp chilli sauce (1 syn)


Method

Mix the sliced chicken with the potato flour and season.
To make the sauce mix together the lemon juice, chicken stock, sweetener, soy sauce, garlic, chilli, ginger and chilli sauce.
In a hot wok sprayed with frylight stir fry the chicken until it turns opaque then pour over the rice wine and stir fry until liquid has gone, add the onion, peppers and mushrooms and stir fry for 1 minute. Pour in the sauce and bring to a boil then simmer until the sauce has thickened and the chicken is cooked through.
Serve with egg fried rice.

Chilli Crab Linguine

This is a lovely light and refreshing dish, the sweetness of the crab with the bite of the chilli and tang of the lemon juice complement each other perfectly!

Syn free on extra easy


Serves 4

Ingredients

1 packet of dried linguine
1 red chilli
1 garlic clove
finely grated zest of a lemon
2 tbsp capers
200 ml fish stock
2 tbsp lemon juice
small handful basil leaves torn
2 tins of white crab meat ( i use ½ tub which i get from Costco)

Method

Cook the pasta as per packet instructions.
Chop the chilli and garlic in a blender or finely chop.
Heat the stock, chopped chilli and garlic with the lemon zest in a large frying pan until it boils then simmer over a low heat, add the capers and lemon juice and gently stir in the crab meat and basil. Add the cooked pasta to the pan and gentle mix together.
Season to taste and serve.